Verdant CrossFit, Verdant CrossFit North – CrossFit
IWT: Metcon (Time)
4 Rounds
62 Double-Under
8 Deadlift @ 65%
325M Row
Rest 2:00
Deadlift (5 5 5 5 5)
Pick a number between 70-83% and do 5 sets of 5 reps with that weight after the intervals
HOME: Metcon (Time)
Warm Up:
3 Rounds
30 Object toe taps
15 Glute Bridges
5 Jumping squats
Then
Line Drills
High Knees
Butt Kickers
Side Shuffle
Skips
5 rounds for time of:
50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes
*If a jump rope is not available do object hops.
Find a safe stable object for box jumps, If a low but unstable object is available and object hurdles can be done do those.
Strength
Post Wod:
Single leg Object Deadlift
5x5ea
Superset with
Object Side lunge
5x6ea